Change for Change

Bring in $5 to switch up your workout.

8 rounds
30 sec Handstand Hold
20 Double Unders

What is Mario thinking?

86 thoughts on “Change for Change”

  1. Power Cleans x3
    115-135-155-175-190 (PR for reps! – it’s been a good week so far)

    8 rounds
    30 sec Handstand Hold
    20 Double Unders


    Very tough on shoulders.

  2. Front Squat x1
    110 130 150 170 185F 180 PR

    8 Rounds
    30 sec. handstand hold
    20 double unders

    1. Nice PR AND nice time on the wod. I just did it and I have f’ing idea how you did it in 8 minutes?! Impressive!

    2. Thanks ladies!
      Shannon – you’re getting strong..and good at DUs πŸ™‚ Hard work is paying off!

  3. WU x 2
    Deadlifts x 3

    8 rounds
    30 sec. Overhead hold (110# for first 2, dropped to 100 # after)
    20 DU


    Tip of the day: It’s worth paying 5 $ to switch your WOD

  4. WUx2
    Strength (Ring Dips- 2 skinny bands)

    WOD: 8 Rounds
    30 Second Overhead Hold (85#)
    20 DU

    Time: 9:50

    On my second round, my mind was saying ‘YOU CAN DO THIS’ but my body was saying ‘YOU’RE AN ABSOLUTE IDIOT’. I almost listened to my body and ditched weight but I’m glad I sided with my mind. This one was tough but all mental. I have NEVER sworn so much in my life. My shoulders and wrists are still throbbing.

    Good luck with everyone this evening lol IT BURNSSSSSSSSSSSSS πŸ™‚ Change for change?

  5. Shoulder Press (x5)
    65 75 85 95 110 (used my legs a bit in the last rep)

    8 Rounds:
    30 sec. handstand hold
    20 DUs
    Time: 12.04

  6. WU x 2
    OHS x 5 45-50-55-60-65 (x3) Thanks for the video Kevin, it’s really helpful. I tried to concern myself with technique, and not getting a PR

    8 rounds
    30 sec. Overhead hold (75# for first 2, dropped to 70 # after)
    20 DU


    If you are going to finish last at something, Crossfit is the place to do it. WOW, THANKS for all the support everybody!!!

    Pat, I thought it was hilarious, when you told me that my “explicit string of words” wasn’t even a word, and to just pick up the bar!

  7. Crazy pic Mario! πŸ™‚ Love it!

    Kevin should post that pic on the door – “Property protected by Super Mario”

  8. β€œHang On”
    5-10-15-10-5 reps
    Deadlifts (100#)
    Toes through Rings

    time= 5:56

    Change for change. Hang on is right! wow

  9. Express Lunch Class

    WOD: 8 Rounds
    30 Second Overhead Hold (70#)
    20 DU-60 Singles

    Time: 10:33

  10. Lunchtime nooner!

    WOD rx’d: 13:05.

    Well that was humbling – I went in thinking I was pretty good at handstands. lol

  11. wu as posted
    deadlift 5 @ 185, 205, 225, 235, 250 (pr of 15)
    need to work on my math i was supposed to go to 240.

    8 rounds of hand stand hold for 30 secs and 60 singles
    time 12:59
    that was just plain miserable on the shoulders so if i forget to thank you Kevin you will understand i hope.

    1. LOL! I didn’t thank him either. I usually do so with a few vulgarities though…he seems to like it.

  12. That picture is creeping me out! LOL .He looks like Jack Nicholson from “The Shining”

  13. wu x 2
    strength – Back squats x 5
    135, 155, 175, 185, 195 (hold at the bottom for 2-3 sec)

    WOD : 8 rounds
    30 sec Hand stand hold
    scale – 60 singles

    Time = 14.05 (Thanks Kevin for the help on my last three rounds)

  14. WUx2
    Strength Deadlifts
    145-155-165-175-185 (PR) all X5

    WOD: 8 Rounds
    30 Second Overhead Hold (80#)
    20 DU

    Time: 12:08

    This was the first time I attempted DU’s in a WOD…only stuck to singles before. My first round I went all 20 unbroken which my previous record was 6! It didn’t go as smooth for the rest of the workout but I stuck with it. I think I was swearing a lot in the end πŸ™‚

    1. Those DUs were AWESOME! You made the DUs look easy!
      And yes…you were swearing like a sailor.

  15. WUx2 (toes to bar only one rep… ran out of time)

    Push Press x 1
    45-65-90-115(F)-115 (20# PR)

    WOD as Rx’d:

    I could have done about 1 minute or possibly 2 shorter if my underpants would have been cooperating.

    I really loved this wod! Any new moves like that, that I’m able to do, I find really exciting. Another one I really liked was the frog(?)

    1. Im unable to find the proper term for the frog leap things on the internet! It was a wod at the old gym…. really fun.

      Something else that I want to try for “fun” is jumping as high as I am able to go! πŸ˜€

    2. For the “frog”… do you mean the Burpee Long Jumps???

      Good luck resolving the ‘underpants’ issues πŸ˜‰

      1. YUP!!! that’s what it was called! Im not gonna bother looking it up, because im like 99.9999% sure! hehee. they were really empowering! haha.

        My underpants were going down, down, down.. thanks to a true blue friend, I know where to go for proper crossfit ones =) hehe.

  16. C4C: AMRAP 5 Pull ups, AMRAP 5 Push ups


    Liked this one quite a bit and glad I was able to dodge those Hand stands. Nice work 5:30.

    Way to stick with it Chris!

  17. WUX2
    Strength: Front Squats
    (x3) 85 – 95 – 105 – 110 – 115(x2)
    Did this weight in the past, but just wasn’t feeling strong tonight.

    WOD: with 60# Overhead hold + Double Unders
    Time: 10:25

    All OHH’s were unbroken, and 7 of 8 sets of DU’s were unbroken.
    Time was lost in transition.. but liked this WOD — even with the shoulder burn!! πŸ˜‰

  18. WU x 2
    push press x 5
    105-125-140-160-175 (2 reps)

    8 rounds
    30 sec. Overhead hold (135#)
    60 single unders

    T: 10:51

  19. WU x 2 (got 10 unbroken, consecutive kipping pull-ups! Didn’t even have to hang off bar and reset my kip. Personal highlight of the day!)

    Strength: Cleans x 5

    Did yesterday’s WOD: β€œHang On”
    5-10-15-10-5 reps
    Deadlifts @ 170#
    Toes through Rings
    Time: 7:55

    Pretty disappointed in the time, but glad I did it.
    Deadlifts were pretty smooth but damn those 15x Toes-through-Rings were tough!

    1. Congrats on your kipping pullups Blake. πŸ™‚ Your WOD time was really good too. Nothing to be disappointed with there.

  20. Ohs: 45, 50, 52, 55 (fail), 55. X 3

    3 K run @ 15:49

    Thanks to Patrick, best pace bunny ever: I screwed up route so he figured out how much further I needed to go for 3 K, and ran with me in his work boots! Thanks!!

  21. WU x2
    Deadlift x5


    8 rounds
    30 second handstand hold
    20 Double Unders

    21 minutes

  22. WUx2
    push press 5RM: 55#

    “Rowing Fran”
    500m row
    21 Thrusters (40#)
    21 pullups (blue band)
    375m row
    15 Th and PU
    200m row
    9 Th and PU
    time: 12:39

    great workout!

    plank for about a minute

  23. Wu x2
    No strength…late getting back in town from business travel

    30 sec handstand
    20 DUs subbed for 60 singles (no shoes…du would have been tough!!)


    Happy with that, stayed consisten at 30 sec of work on each…but tripped up one or twice on skipping. Glad I pushed through the burn and did the handstands unbroken. Loved this one πŸ™‚

      1. Yeah…those I can do πŸ™‚ I take what I can get!! Thanks Lora If I only had your DUs πŸ™‚

  24. really want a 7am class…. but heading to bed! Im on the waiting list………….. wish there was a 8:30 class SOON! πŸ˜‰

  25. Mobility
    WU x 2

    Strength: Push press (x3)

    WOD as Rx
    8 rounds
    30 sec handstand holds
    20 double unders
    Time = 10:38

    Oh my…shoulders were on fire on the second round.

    Really liked this one πŸ™‚

    Cashout: 2 x 1 min planks

  26. 1xmob

    strength push jerk x 5
    with helping out with fundamentals i’m picking up some of the pointers myself.. like push jerk, had always held the bar in my hands, instead of it resting on my shoulders so my dip drive amounted to very little upward momentum as my arms just absorbed it, wow.. what a difference it makes doing things as they are meant to be done!.. so how about some tips on DU now coach???? lol..

    wod as Rx
    suffered through DU.. thanks for the video tape evidence of my poor form coach! πŸ˜‰ have something to work on for the weekend now!
    did all handstands unbroken.. but had plenty of rest while doing DU so do they really count? lol
    16;10 i think..

    cashout 2 minute plank

    nice work 6:30…

    1. He’s getting everyone with videos lol brutal truth at times, but all good!! Yes they count, good job on DUs Jeff!!

  27. Mobility
    WU x 2

    Strength: Shoulder Press
    25-30-35-40-45 – focused on form

    8 rounds
    30 sec overhead holds (45#)
    60 singles
    Time = 9:07

    Keep trying DU but haven’t conquered it as of yet. Probably could have used more weight on this one but wasn’t sure before starting.

    Great job pushing on Chris! Proud of you!

  28. Mobility
    WU x 2

    Strength: shoulder press

    8 rounds
    30 sec handstand holds
    20 double unders
    Time = 19:18

    Struggled with my handstand holds, and tried double unders for first 3 rounds but switched to singles. Thanks for the encouragement 5:30 class and Jeff S!

    I was happy I got to 135 with my shoulder press today. Maybe I should have done overhead weight instead of handstand holds! πŸ˜‰

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